How to Prevent Dehydration During the Summer Heat

With the summer and warmer weather upon us causing more and more people to begin to participate in outdoor activities. Before you begin, make sure you drink plenty of water in order to avoid dehydration. Here are some tips to help you stay hydrated:


  • The rule that you need to drink eight glasses of water per day is a myth. The Institute of Medicine recommends women should receive 2.2 liters of fluid intake per day and men should get three liters. Keep in mind that fluid intake can come from beverages other than water.
  • While thirst is your body’s way of preventing dehydration, being thirsty doesn’t mean that you are dehydrated. Thirst is our brain’s way of telling us to drink more to avoid dehydration.
  • The color of your urine is a good, real-time indicator of dehydration, but the misconception is that urine should be clear. In truth, urine should be a pale-yellow color.
  • Caffeinated beverages, such as coffee or tea will not dehydrate you if consumed in moderate amounts. Caffeine is considered a mild diuretic, the amount of water in it offsets the amount of fluid it will cause you to lose through increased urination.
  • Drinking isn’t the only way of increasing your water intake. It is estimated that we get up to 20% of our daily water intake from the foods we eat. Fruits and vegetables contain the most, with cucumbers, celery, and watermelon having the highest concentration of water.
  • There is also such a thing as drinking too much water and becoming overhydrated. This can be very dangerous and can lead to a condition called hyponatremia. Symptoms include nausea, vomiting, headache, and fatigue. To avoid this problem, do not drink to the point that you are full from water alone.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.